PRE: AMRAP 8: -4 Power Cleans (135/95) -8 Back Squats

WOD: For time: 4 Rounds: -8 Manmakers (35/20), -16 WP OH Walking Lunges (45/35), -48 DU's (x2 singles)

POST: 3 Rounds: -100 m Backwards run, 20 SA DB OHS (50/35)

PRE: 4 sets - 50' Unstable OH Barbell walk, 10 KB Bottoms up strict press/arm

WOD: AMRAP 18: -20 WP Pistols (25/15), -15 Ring Push-ups, -15/12 Cal Ski

POST: 30 HS Shoulder taps, 2:00 static bar hang *every time you drop from bar - 5 squat jumps

PRE: 7x3 Deficit Deadlifts (Build to heavy set of 3) *No reverse grip*

WOD: For time: 7-14-21-14-7:

-Burpee Box Overs (24/20)

-Hang Clean and Jerks (95/65)

*200 m run after each set

POST: 4 sets: Seated sled pull, 15 Weighted Butterfly hip extensions